Call Us: (509) 412-1175

Programming July 2nd – July 7th

1
Jul

Programming July 2nd – July 7th

Monday
Warm-Up
8 minutes of:
2 strict pull-ups
4 pushups
6 hollow rocks
run 100m
 
WOD
5 rounds for time of:
20 GHD sit-ups
3 legless rope climbs, 15-ft. rope
 
Scaling
This medium-duration couplet taxes the midline as well as gripping and pulling stamina. The sit-ups should be completed unbroken, while the rope climbs will need to be broken up. Beginners should avoid the GHD and reduce the total number of reps.
 
Intermediate Option
5 rounds for time of:
12 GHD sit-ups
3 rope climbs, 1 legless, 2 with legs
 
Beginner Option
3 rounds for time of:
20 sit-ups
3 rope climbs, lying to standing
 
Tuesday
Warm-Up
couch stretch
pigeon pose
ankle dorsiflexion
then
5 minutes of
4 mountain climbers
4 bootstrappers
8 air squats
run 50m
 
WOD
Back squat 2-2-2-2-2-2-2-2-2-2 reps
 
Scaling
Athletes at all skill levels should perform doubles. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.
 
Wednesday
Warm-Up
8 minutes of
200m job
6 russian kb swings
8 burpees
10 abmats
 
WOD
“WHITTEN”
Teams of 2
 
5 Rounds for time:
 
22 Kettlebell swings, 70#
 
22 Box jump, 24”
 
400m Run
 
22 Burpees
 
22 Wall-Ball Shots, 20#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010.
 
Thursday
Warm-Up
couch stretch
pigeon pose
ankle dorsiflexion
5 minutes of
buttkickers
high knees
grapevines
 
WOD
For time:
2,000-meter row
1-mile run
2,000-meter row
 
Scaling
Intermediate athletes can complete this workout as prescribed. Beginner athletes should reduce the distances to keep their total time under 30 minutes.
 
Beginner Option
1,500-meter row
800-meter run
1,500-meter row
 
Friday
Warm-Up
couch stretch
pigeon pose
ankel dorsiflexion
6 minutes of
5 wall balls
5 pvc pass thrus
5 pvc snatch balance
 
WOD
Overhead squat 1-1-1-1-1-1-1 reps
 
Scaling
Heavy overhead squats challenge your strength while demanding solid mechanics and good flexibility. Experienced athletes can go as heavy as possible, while newer athletes can add a few reps to each set and drill their mechanics.
 
Beginner Option
Overhead squat 3-3-3-2-2-1-1-1 reps
 
Saturday
Warm-Up
Coaches Choice
 
WOD
“Coach Returns”

Leave a Reply